How to Finally Stick to Your Health Goals

The new year often brings fresh resolutions and high hopes. Maybe you’ve told yourself, “This is the year I’ll exercise more, eat healthier, and take better care of myself.” But if you’re like most people, those promises fizzle out faster than the leftover holiday cookies disappear. By February, many find themselves back in the same place, feeling frustrated and stuck.

Why does this happen? Why do we vow to change, only to end up in the same boat year after year? It’s not that you lack willpower or discipline. Most people set themselves up for failure by aiming too high, too fast, and without a solid plan. Add to that the sneaky sabotage of putting things off until “tomorrow,” it’s no wonder we feel like we’re spinning our wheels.

As a nurse practitioner specializing in autoimmune conditions, I’ve worked with countless people who struggle to make lasting changes. I’ve seen how the slightest shifts can feel overwhelming, especially when your body doesn’t cooperate. But I’ve also seen how those same small changes, when done consistently, can create monumental shifts in health and well-being.

Breaking the Cycle of Stuck

So, why do we get stuck?

First, many of us aim for perfection right out of the gate. We say things like, “I’ll go to the gym every day,” or “I’ll cut out all sugar starting now.” While those goals sound admirable, they’re often unrealistic. Life happens. You get busy, tired, or overwhelmed, and suddenly, missing one day feels like failing.

Second, there’s the infamous “tomorrow trap.” You know how it goes: “I’ll start eating healthier tomorrow… right after this pizza.” Or, “I’ll exercise tomorrow—today was too busy.” Before you know it, a month has passed, and you’re still waiting for tomorrow.

Finally, we often sabotage ourselves by not genuinely understanding our bodies and minds, especially those suffering from autoimmune conditions. Pushing too hard, ignoring signs of burnout, or following one-size-fits-all advice can do more harm than good.

The Power of Small Changes

Here’s the secret to lasting change: Small steps create significant results. When you focus on manageable, realistic actions, you set yourself up for success. These small shifts build momentum, helping you feel better, stronger, and more in control.

For instance, instead of committing to an hour-long workout daily, start with 10 minutes twice a week. Instead of overhauling your entire diet, add one extra serving of vegetables to your meals. These changes may seem insignificant, but they add up over time.

The Mind-Body Connection

Listening to your body is one of the biggest lessons I teach my patients. Your body constantly sends you signals—hunger, fatigue, discomfort—but how often do you pay attention?

When you start tuning in, you can understand what your body needs. Are you truly hungry, or are you bored or stressed? Is your body asking for movement, or does it need rest? By recognizing these signals, you can make choices that support your health instead of sabotaging it.

Your mind plays a big role here, too.

Negative self-talk—“I’ll never stick to this,” or “I’ve failed again”—can keep you stuck. Replace those thoughts with affirmations like, “I’m making progress,” or “Every small step counts.”

Making It Happen

So, how do you take these ideas and turn them into action? Here are some practical steps to finally stick to your health goals this year:

Understand Your Why: Reflect on why you want to improve your health. Maybe it’s to have more energy, reduce pain, or be more present for your loved ones. Write it down and revisit it often—it will keep you motivated when challenges arise.
Set Realistic Goals: Instead of aiming for perfection, focus on progress. Commit to small, achievable changes like drinking more water, eating an extra serving of vegetables, or walking for 10 minutes daily.
Plan Ahead: Set yourself up for success by preparing in advance i.e., meal prep for the week, lay out your workout clothes, or schedule self-care like a necessary appointment.
Track Your Progress: Keep a journal or use an app to log your meals, movements, and feelings. Celebrating small wins can help you stay motivated.
Find Your Support System: Whether it’s a friend, family member, or an online community, having accountability can make all the difference. Share your goals and lean on others for encouragement.
Be Kind to Yourself: Life isn’t perfect, and neither are you. If you slip up, don’t throw in the towel. Acknowledge it, learn from it, and move on.

Conclusion: This Is Your Year

The road to better health isn’t a sprint—it’s a journey. It’s about making consistent, intentional choices that support your body and mind. Sure, there will be setbacks, but that doesn’t mean you’ve failed. The key is to keep going, even when it feels hard.

This year, commit to breaking free from the cycle of living life halfway. Stop putting things off until tomorrow and take action today. Your body, your mind, and your future self will thank you.

Let’s make this the year you Reclaim Your Life™—one small step at a time.

Quick Tips to Stay on Track

Prep meals for the week to make healthy eating easier.
Set reminders for movement breaks or workouts.
Focus on adding healthy habits instead of restricting yourself.
Keep a journal to track your wins and challenges.
Surround yourself with supportive people who inspire you.
Claim your complimentary daily dose of positivity here

Your journey starts now—because tomorrow? It’s already here. You’ve got this!